According to Weight Training: Do's and Don't's by CNN, most people learn how to lift weights from friends or by watching people in the gym. Be careful! Improper technique is often times a one-way street to injury. The most important thing you need to know about weightlifting is proper body mechanics - proper posture when performing a resistance exercise.

YouTube can be an educational resource.

If you want to learn a new exercise and need a demonstration, a personal trainer is the best source for a personal demonstration. But these days, you can also check out YouTube. Many personal trainers and group exercise instructors are promoting themselves on YouTube with free videos about weight-lifting and stretching techniques.



Who are you learning from?

When using YouTube, make sure your source is credible. You can do that by looking at the other videos posted by the trainer and visiting their personal web site. Go to the section of their site called something like "about me." This page should give you information about certifications, education, exercise background and employment history.

Did we mention - be careful?

Once you've selected some new exercises to learn, again, be careful. Just because you think you are using proper technique, doesn't mean you are. Even a slightly hunched back or light swing of the arm can lead to injuries down the road. Watch the video carefully, noting body part placement - like how far the arm extends during a tricep kickback. Watch the video again while you mimic the movements without weights.

Note: Doing the movements slowly without weights will allow your body time to become comfortable with what the exercise should feel like with proper posture and without the added pressure of weights. Everybody should do this several times when learning a new resistance exercise.

Next, try watching yourself in the mirror when doing your first few sets of exercises. Then, go back and watch the video again to be sure you haven't missed anything in your posture or arm or leg placement.

To be sure, get evaluated.

Having said this, while YouTube can help get you started, it is always a good idea to have your technique evaluated by a professional in person at some point. Only then can you perform the exercises with full confidence, knowing you are minimizing injury while strengthening your body.


Bodywork in Austin provides custom massage therapy and bodywork services.

Labels: learn to lift weights, learn to stretch, weight lifting, weight lifting youtube, women weight lifting

An essential nutrient is a nutrient your body cannot produce itself. Sunlight and oxygen are essential nutrients - just as as much as vitamins and minerals are. But unlike any other essential nutrient, water is the most abundant compound in the body - humans are two-thirds water - and most of us do not drink enough of it.

If you have a hard time drinking two to three quarts of water per day, which is the recommended amount, it might help you to think of it as the most essential nutrient.

For example, humans can die of starvation, but will die first from dehydration.

Water is helps the:

• digestion of food
  
• transportation of nutrients to the tissues
  
• elimination of body wastes
  
• circulation of body fluids (like blood and lymph)
  
• lubrication in the joints and internal organs
  
• regulation of body temperature.

Brain tissue consists of 85 percent water and blood is 90 percent water.

Also consider this: when you are well-hydrated, your body works efficiently. Every part of you has what it needs. But when the body is dehydrated, it becomes a great compromiser - it reserves water for certain bodily jobs and because there is not enough water to go around, prevents some work - like the protection of different tissues and organs - from getting done.

While we do get a certain amount of water from our foods, remember, just because something is liquid or juicy, does not mean it will or should replace your water intake. Coffee and soda pop, for example, are diuretics and will actually cause you to lose water.

How much water have you had today?

Bodywork provides custom massage therapy and bodywork services.

Labels: eating healthy, water

Most retailers sell gift certificates, and many of them have don't have expiration dates anymore. But the average spa gift card expires around six months from the purchase date, and while often times a massage therapist will still honor the card, many spa gift certificates are often never redeemed.

According to a 2007 study conducted by The Marketing Workshop Inc., almost half of gift cards purchased are redeemed between one and six months of the purchase date and that recipients are holding onto gift certificates longer than they were in 2006 before using them for the first time.

This means more than 40 percent of spa gift cards with a six month expiration have will expire before they are used.

How many gift certificates have you let expire? How many did you buy your wife or mother or daughter last year? How much cash does that add up to?

Bankrate's gift card study says the average gift card in 2007 was around $50, which increased from 2006 and that the average person buys between three and four per year - mostly for immediate family members. Do the math.

So why aren't gift cards redeemed more readily? Busy with our daily lives, often when we are given a gift certificate dedicated to relaxation, it is more stressful to try to find a time to redeem the gift than it is to just let it sit in a wallet. Some people like to "save" for a special occasion or purchase. Really, there is no quantitative study for why. (Feel free to leave your comments below, and tell us why).

But don't give up on gift certificates yet! With teens and women as the most likely to both purchase and receive gift certificates, according to both studies previously sited, the gift card market is a growing one. According to Dan Horne, a marketing professor at Providence College and gift card expert says the "'perceived value [of a gift card] is very strong.'" People like them, they offer flexibility in regard to both what is purchased and when the purchase is made.

So for those who want to be assured that they are giving the gift of relaxation and that it is received, there is a less stressful and more sure solution for this gift certificate wastefulness.

Try this: instead of buying the massage gift certificate and handing it over on a special occasion, plan the whole day. Buy the gift certificate, make the appointment for them. Send them to breakfast - or somewhere else they would enjoy to go on a relaxing day - before or after the appointment. Planning the day from head-to-toe, pun intended, will not only ensure the gift certificate is used, but you will be giving them a whole day of thoughtfully planned luxury.

Just don't forget to make sure they don't have any other plans before-hand.



In need of luxury? Find Austin massage therapy and bodywork services just for you.

Labels: couples massage, gift, gift certificate, gift ideas, gifts, luxury, massage gift certificate

In high school, I was on the drill/dance team. I loved nothing more than dancing and high kicking and being part of a team, but during our morning stretches, if I could have shot laser beams from my eyes at the Gumby stretching in front of me, I would have gladly done it - consequences and all.

Now-a-days, older, wiser and better anatomically educated, I don't glare at my yoga classmates when my leg doesn't tuck or stretch like theirs. I own it.

Why? Well, flexibility can be limited by the elastic limits of ligaments and tendons crossing a joint, the elasticity of the muscle itself, bone and joint structure itself and skin. My body is different than my neighbor's body. Everybody's body is different, with different limits.

But to say that I would I own that my lotus isn't what I'd like it to be? No one gets to design their own hip-sockets. No, I own the state of my flexibility because though genetics decides some of what our body does or or doesn't do - like joint structure - we can affect the elasticity of our muscles, tendons and ligaments to be more flexible.

You can be Gumby. Or Gumbier, at least.

Want to improve your camel pose? First remember, one of the most practical ways to increase flexibility of any part of your body is to be strong. A strong muscle has to contract less hard than a weak one, so when focusing on flexibility, don't forget your resistance training.

Aside from strength, static stretching is probably the easiest and most common way to increase flexibility. All you have to do is gradually elongate a muscle through a full range of motion and maintain it elongated for 20-30 seconds. For dancers, holding the splits would be a good example of a static hamstring stretch.

Another, less familiar way but very effective way to increase flexibility is with Proprioceptive Neuromuscular Faciliation (PNF) or contract-relax stretching. PNF involves stretching a muscle slowly and gradually until you reach maximum resistance without pain. Hold the stretch for about six seconds, then, contract the muscle you are stretching for a couple of seconds, release, and immediately relax into the stretch a little more.

PNF works because when you stretch a muscle, the stretch reflex immediately "tightens" the muscle to protect it against injury. The PNF contract-relax action works through this reflex, allowing you to stretch more deeply.

An example: when doing a Downward Facing Dog posture, try contracting your hamstrings for a couple of seconds and then letting yourself push with your hands more deeply backward and down into the floor. You should notice that you are able to gain more of a stretch after each contract-release series.

Gumby, here you come.

Note that contracting a muscle does not necessarily mean you move - rise to your toes in Downward Dog, for example - it is simply a stationary flex or squeeze of the muscle.


Bodywork provides custom massage therapy services and bodywork in the Austin area.

Labels: flexibility, kinds of stretching, learn to stretch, PNF, proprioceptive neuromuscular facilitation, stretch session, what limits flexibility

Simply put, Thai-Shiatsu massage is a combination of Asian Bodywork modalities.

Asian Bodywork uses the energetic philosophy of Chinese Medicine to reduce stress, promote health and overall wellness. It is also one of the four branches of Chinese Medicine - the other branches being Acupuncture, Herbology and Qigong - and has been influenced by all of the major Asian countries - most notably China, Japan, Thailand and Vietnam.

Bodywork's Integrated Thai & Shiatsu Massage

Clients should come to Thai-Shiatsu sessions in loose, comfortable clothing. Clothing will remain on throughout the session. The bodywork, which is composed of light stretches and compression will be performed on the floor on a massage mat. Bolsters, pillows and blankets should be available, as needed, as the client will be moved into many different positions during the massage.

Shoshin Shiatsu - Shoshin Shiatsu originates with traditional acupressure, Zen and Thai bodywork and is based on awareness and working of the classic 14 meridian channels of Chinese medicine.

Shiatsu is a traditional, hands-on Japanese therapy translating literally. Shi means finger and atsu means pressure.

Thai Massage - Thai massage is known in Thailand as "nuat phaen boran," literally, meaning the ancient-manner massage. According to Wikipedia, Thai massage originated in India and is based on Ayurveda and Yoga. It is believed that Thai massage art was actually brought to Thailand over 2500 years ago.

Thai massage techniques, using the thumbs, elbows, palms, forearms, feet and knees include: rocking, rhythmic muscle compression, assisted yoga positions and stretching. Therapists work along energy meridians called Sen lines. Three of the Sen lines run along the same areas as the yogic nadis, the Indian version of energy lines, affecting specific chakras or centers of energy.

You'll know how amazing this modality is the second your massage therapist lays a hand on you. It is an intuitive and incredibly focused work. If you've had a Swedish massage that left you wanting more, if you felt like your therapists wasn't paying attention to you, try a Thai and/or Shiatsu session.


Bodywork provides custom massage therapy and bodywork in the Austin area.

Labels: asian bodywork, massage austin, massage therapy, shoshin shiatsu, thai massage, thai-shiatsu

Often times, adding variety to your workout schedule will help motivate you to stick with your program. It helps to choose something you enjoy, think is fun or would like to learn.

If I were going to add an "extreme sport" to for variety to my exercise program, mountain biking would be at the top of my list. However, since I have not daringly ridden a bike since I was 12, I can very easily see this happening to me.



What "extreme sport" would you add to your exercise program? Watch the curb.


Bodywork offers custom massage therapy and bodywork services in the Austin area.

Labels: exercise program, extreme sport, lifestyle management, mountain bike, personal trainer

Stretching, as addressed in Stretching: What is Flexibility?, is an important component of fitness. Stretching, maintaining a good level of flexibility, will decrease the risk of injury and muscular tension and increase coordination, muscular balance and postural awareness. It will also help you recover from exercise or strenuous daily activities at a faster rate, limiting soreness and encouraging muscles to "reset," so to speak.

How often should you stretch? As much as possible. It is one of the best things you will ever do for your body.

If you google how often should I stretch, you'll get a range of cookie-cutter articles about stretching. Some are more in depth and technical than others, most of them say the same thing with some variation. As much as possible is a good, if overly simple, answer. But before dropping into Downward Dog, please also consider where you are in your personal wellness and what your wellness goals are. For example, if you are recovering from frozen shoulder, you might do several light-intensity shoulder stretch sessions per day as opposed to only before or after a workout. If you are pregnant stretching should be done with caution, since during pregnancy there is an increase in hormones - namely relaxin and progesterone - that automatically increase joint flexibility and ligament looseness. Ballistic movements or "bouncy" stretches should definitely be avoided.

So depending on your wellness goals, there are several ways to incorporate stretching into your everyday life.

• Workouts: Though you would think everyone knows how important it is to stretch before, during and after workouts, many people - even athlete-status exercisers - skip this step in their program. Do not skip this step. Stretching before a workout will prepare your muscles for work, during can immediately ease tension and tightness that can occur during, for example, resistance training, and after a workout, stretching will help "reset" the muscles to the pre-workout length.


• At the Office: Sitting in a chair all day, IT Guy, or standing lock-kneed on hard tile all day, Sales Lady, depending on what you are doing on a daily basis, will stress your body. Consider what parts of you - when sitting, standing or walking for long periods - need attention. For example, Sitters, consider taking a few seconds to stretch the hip flexors, hamstrings and calves. Point and flex your feet.


• During Sitcoms: Be creative. You don't have to live in the gym to maintain your flexibility. Got a guilty-Monday-night-TV-pleasure? Make yourself stretch during the episode. Your body will thank you for your efforts and you will have been productive during the 30 to 60 minutes you indulged.


• Sunrise/Sunset: Most of us do this before we even get out of bed. Stretching first thing in the morning is a wonderful way to prepare for your day. Whether you do a full Sun Salutation or simply "say hello" to the major muscle groups. Likewise, taking a few moments to "reset" the muscles before bed, can send you off to sleep with less tension. Focusing on the breath - inhales and exhales - during stretching is also a great way to "come down" from your day.

Setting a stretching standard, a routine - like first thing in the morning or last thing at night - will help you maintain your flexibility over time. The most important thing to remember is to, as Nike might recommend, just do it. And do it often.

Bodywork offers custom massage therapy and bodywork services in the Austin area.

Labels: flexibility, how often should i stretch, kinds of stretching, learn to stretch, stretch session, stretching

I know I'm a little behind the times on this wellness topic, but in the effort to employ the cliche "better late than never," I'm asking now: what are your thoughts about the acai berry craze?

For most of us, it is easy to be skeptical, but it is also hard to ignore buzz phrases like "antioxidant cocktail." I need an antioxidant cocktail - who doesn't?

Fox's report:



However, in my admittedly brief, and online-only research into acai berries, I was exposed to an aspect of the super fruit that really left a bad taste in my mouth. Despite Dr. Oz, Rachel Ray and Oprah's public clout, if you google acia berry, you'll find that several acai berry juice producing companies are also using, let's say disappointing, marketing tricks online to promote the product.

Google acia berry side-effects, and you'll get results for almost as many "warning sites" like www.acaiberrywarning.com (which I purposefully refuse to link to here) about acai berry as you do sales pitches for the $40 bottles and weight loss plans. But follow a few of these "warning" links and you'll find they are, as I mentioned, really marketing ploys to catch us skeptics - or intelligent consumers. All of the "warning" sites I have come across are actually about which brand is better that which or which "acai system" results in more weight loss or the benefits of acai berries - and lack of side-effects - of the super fruit.

So since I've lost respect for the online marketing of acai berry juice, does anyone personal stories? Have you experienced positive or negative results for yourself? Do share! I much prefer my reader's personal opinions than Oprah's testimony.

If you want to try "the juice" out for yourself but want to buy it from the most legitimate source possible, I personally have a family member who is selling it - Mona Vie. Tell her I sent you!


Bodywork provides custom massage therapy and bodywork services in the Austin-area.

Labels: acai berry, acai berry testimonies, antioxidant, couples massage, wellness